Weightlifting + aerobic work Strength
100 min
Warm up: EMOM12 + 25 m HSW
1.Weightlifting
A. Barbell warm up
B. 5 sets: 3 Hang squat cleans
- Rest as needed
- 50-70% Load
2.Aerobic work
A. 3 x 15 min row with rate increase, rest 2 min bs.
0:00-05:00: 20 spm
05:00-09:00: 22 spm
09:00-12:00: 24 spm
12:00-14:00: 26 spm
14:00-15:00: 28 spm
- PK
Set 1: 2.23.9/500 m, 3126 m, 134/150
Set 2: 2.27.1/500 m, 3058, 134/146
Set 3: 2.25.1/500 m, 3101 m, 135/147
Total avg. pace 2.25.3/500 m
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